Coconut vs. Vegetable — In-Depth Nutrition Comparison
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How are coconut and vegetable different?
- Coconut is richer in manganese, copper, iron, fiber, selenium, and phosphorus, while vegetable is higher in vitamin A, vitamin K, and vitamin B2.
- Coconut covers your daily need for saturated fat, 148% more than vegetable.
- Coconut contains 34 times more selenium than vegetable. Coconut contains 10.1µg of selenium, while vegetable contains 0.3µg.
- Vegetable is lower in saturated fat.
Nuts, coconut meat, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt types were used in this article.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +45.5% |
| Contains more PotassiumPotassium | +110.7% |
| Contains more IronIron | +196.3% |
| Contains more CopperCopper | +424.1% |
| Contains more ZincZinc | +124.5% |
| Contains more PhosphorusPhosphorus | +121.6% |
| Contains less SodiumSodium | -42.9% |
| Contains more ManganeseManganese | +295.8% |
| Contains more SeleniumSelenium | +3266.7% |
| Contains more CalciumCalcium | +78.6% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin B5Vitamin B5 | +98.7% |
| Contains more FolateFolate | +36.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +58.3% |
| Contains more Vitamin B2Vitamin B2 | +500% |
| Contains more Vitamin B3Vitamin B3 | +57.6% |
| Contains more Vitamin B6Vitamin B6 | +37% |
| Contains more Vitamin KVitamin K | +11650% |
| Contains more CholineCholine | +99.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +16.4% |
| Contains more FatsFats | +22226.7% |
| Contains more CarbsCarbs | +16.3% |
| Contains more OtherOther | +43.3% |
| Contains more WaterWater | +77.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +14150% |
| Contains more Poly. FatPolyunsaturated fat | +408.3% |
| Contains less Sat. FatSaturated fat | -99.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Saturated fat | 29.698g | 0.031g | 135% |
| Fats | 33.49g | 0.15g | 51% |
| Manganese | 1.5mg | 0.379mg | 49% |
| Copper | 0.435mg | 0.083mg | 39% |
| Vitamin A | 0µg | 214µg | 24% |
| Iron | 2.43mg | 0.82mg | 20% |
| Vitamin K | 0.2µg | 23.5µg | 19% |
| Selenium | 10.1µg | 0.3µg | 18% |
| Fiber | 9g | 4.4g | 18% |
| Calories | 354kcal | 65kcal | 14% |
| Phosphorus | 113mg | 51mg | 9% |
| Vitamin B2 | 0.02mg | 0.12mg | 8% |
| Potassium | 356mg | 169mg | 6% |
| Zinc | 1.1mg | 0.49mg | 6% |
| Monounsaturated fat | 1.425g | 0.01g | 4% |
| Vitamin B5 | 0.3mg | 0.151mg | 3% |
| Polyunsaturated fat | 0.366g | 0.072g | 2% |
| Magnesium | 32mg | 22mg | 2% |
| Vitamin B3 | 0.54mg | 0.851mg | 2% |
| Vitamin B6 | 0.054mg | 0.074mg | 2% |
| Folate | 26µg | 19µg | 2% |
| Choline | 12.1mg | 24.1mg | 2% |
| Vitamin E | 0.24mg | 0.38mg | 1% |
| Calcium | 14mg | 25mg | 1% |
| Protein | 3.33g | 2.86g | 1% |
| Carbs | 15.23g | 13.09g | 1% |
| Sodium | 20mg | 35mg | 1% |
| Vitamin C | 3.3mg | 3.2mg | 0% |
| Net carbs | 6.23g | 8.69g | N/A |
| Sugar | 6.23g | 3.12g | N/A |
| Vitamin B1 | 0.066mg | 0.071mg | 0% |
| Tryptophan | 0.039mg | 0.029mg | 0% |
| Threonine | 0.121mg | 0.115mg | 0% |
| Isoleucine | 0.131mg | 0.139mg | 0% |
| Leucine | 0.247mg | 0.19mg | 0% |
| Lysine | 0.147mg | 0.17mg | 0% |
| Methionine | 0.062mg | 0.034mg | 0% |
| Phenylalanine | 0.169mg | 0.12mg | 0% |
| Valine | 0.202mg | 0.149mg | 0% |
| Histidine | 0.077mg | 0.073mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
20%
Minerals Daily Need Coverage Score
63%
19%
Comparison summary
Which food is lower in Sugar?
Vegetable is lower in Sugar (difference - 3.11g)
Which food is lower in Saturated fat?
Vegetable is lower in Saturated fat (difference - 29.667g)
Which food is cheaper?
Vegetable is cheaper (difference - $2.1)
Which food is richer in vitamins?
Vegetable is relatively richer in vitamins
Which food contains less Sodium?
Coconut contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Coconut is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Coconut is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)